Tom Rowland | Is Exercise Selfish? Balance Fitness and Family | Tom Rowland Podcast Ep. 132
Tom Rowland, host of the Tom Rowland Podcast and Saltwater Experience, tackles one of the most common objections to fitness: the belief that spending an hour a day exercising is selfish. As a family man with three children and a long-term marriage, Tom has spent decades navigating the balance between physical training and family responsibilities. In this Physical Friday episode, he reveals his philosophy on why taking care of yourself first is actually the opposite of selfish, how he structures his training around family time without causing conflict, and why the airplane oxygen mask analogy applies to physical fitness. If you've ever felt guilty about prioritizing exercise, this conversation will change how you think about it.
The Beep Test and Other Fitness Benchmarks That Keep You Improving
I break down the beep test, also called the multistage fitness test, and why tracking benchmark workouts is the single best way to stay motivated. If you can measure it and write it down, you can beat it. A Physical Friday episode.
Chris "Tatted Strength" Luera: From Prison to a Three-Time World Champion
Chris "Tatted Strength" Luera went down a dark road as a kid — gangs, drugs, and three adult prison terms between the ages of 12 and 24 — then completely turned his life around and became a three-time world champion in calisthenics at the Battle of the Bars. In this episode he tells me his full story: the biological mother who adopted him at 56 and never stopped telling him he could change, the prison riot that became a turning point, the humbling first steps back into normal life, and how the bars gave him a new identity and a platform to inspire others.
Jimmy Houston: 43 Years of Television and a Life in Fishing
Jimmy Houston is a bass fishing legend and television icon who has hosted his own fishing show for more than 43 years. He joins Tom Rowland to look back on a remarkable career, what it took to build and sustain a fishing show for over four decades, and the lessons of a lifetime spent on the water.
Trackback Feature On Simrad - Ft Scott Walker
Captain Scott Walker is a Florida Keys fishing guide and electronics expert who specializes in Simrad marine electronics.
Pool Workouts for Summer Days: XPT vs. the Bas Rutten Pool Workout
I break down two pool workouts that get you out of the summer heat without skipping training: Laird Hamilton's XPT pool training with dumbbells and the Bas Rutten pool workout you can do in any small backyard pool. A Physical Friday episode.
Ross Enamait: Simplicity in Training With Infinite Intensity
Ross Enamait is a professional boxing coach and the author of Never Gymless and Infinite Intensity — in my opinion two of the best books on physical training ever written. In this episode he joins me to talk about his old-school, simple, brutally effective approach to conditioning, how growing up in bare-bones gyms shaped his philosophy, why most people overcomplicate training, his transition from fighter to world-class coach after repeated hand injuries, and how to build serious work capacity anywhere with little or no equipment.
Capt. Mike Puller & Dr. Patrick Rice | Shark Repellent Technology & More | Tom Rowland Podcast Ep. 302
Dr. Patrick Rice is a shark researcher who has spent years studying sharks and shark repellent technology, and Capt. Mike Puller is a second-generation Miami charter captain who runs the Wire to Water kids fishing camp. In this conversation they join Tom to talk shark repellent science, its surprising WWII origins, kids fishing, and infectious disease.
How to Avoid Hand Tears on Murph
Murph means 100 pull ups, and 100 pull ups can tear your hands. I share how calluses tear, the bars to watch out for, the gymnastics grips I use, and how to treat a tear. A Physical Friday episode.
Cameron Kirkconnell - 18x Spearfishing World Records & 90 Countries
Cameron Kirkconnell, an 18-time spearfishing world record holder who has visited 90 countries, joins me for a live Q&A about a life spent entirely on the water, from the Merchant Marine Academy to guiding clients to 30 world records around the globe.
Tony Young: Managing the Lionfish Invasion in the Florida Keys
Captain Tony Young of Forever Young Charters in Islamorada specializes in spearfishing and lionfish removal. He joins Tom Rowland to explain how lionfish went from aquarium pets to a reef-wrecking invasive species, why they have no natural predators in Florida, how many he removes on a single dive, and why consistent removal is making a measurable difference.
Capt. David Cohen - Pursuing Passion
Captain David Cohen is a South Florida fishing guide who has been fishing the waters of Miami and Biscayne Bay for over thirty years, specializing in both inshore and offshore fishing from North Biscayne Bay to Government Cut.
Memorial Day Murph: Options for Scaling Down or Up
I break down the Memorial Day Murph workout: partitioned vs non-partitioned, scaled versions for any equipment level, the triple Murph, and the story of Lieutenant Michael Murphy. A Physical Friday episode.
Gena Laielli: 5,332 Burpees for Omphalocele and a Guinness World Record
Gena Laielli set a Guinness World Record by completing 5,332 burpees in 12 hours to raise awareness for omphalocele, a rare birth defect. She joins Tom Rowland to talk about the cause behind the record, the grueling effort it took, and the mindset that carried her through thousands of burpees.
Lou and Mike from Hooked In New England: The Future of Striped Bass
Lou and Mike, hosts of the Hooked In New England podcast, are leading voices in striped bass conservation and fishing strategy in Southern Maine. They join Tom Rowland to discuss the reality facing striped bass populations along the Eastern seaboard, why bluefish runs have changed in New England, and the steps recreational anglers can take right now to help preserve the fishery.
Do Not Let What You Can't Do Interfere With What You Can Do
Joshua Jorgensen is a YouTube fishing sensation known as BlacktipH whose fishing videos get millions and millions and millions of views.
The One Exercise That Strengthens Grip, Low Back, Legs, Core and Shoulders
A viewer asked what one exercise I would pick for outdoor conditioning. My answer is the kettlebell swing: Russian vs American form, dumbbell substitutes, and Dan John's 10,000 swing month. A Physical Friday episode.
Burton Young | Barracuda Tackle & Everything About Cast Nets | Tom Rowland Podcast Ep. 288
Burton Young is the founder of Barracuda Tackle, a company known for its high-quality cast nets. In this Instagram Live conversation with audience questions, Burton breaks down how to throw a cast net the easy way using the triple load, tells the origin story of Barracuda Tackle, and explains how the company stepped up to help fishing guides during the COVID lockdown.
Poling a Skiff: Exercises to Build Strength and Reduce Overuse Injuries
I answer a listener's question about shoulder fatigue from poling a skiff: push pole length and material, the pull up and grip exercises that build poling strength, and the shoulder rehab routine that gave me back full range of motion. A Physical Friday episode.
Troy Casey: Reclaiming Manhood, Natural Health, and Being Ripped at 50
Troy Casey, known as the Certified Health Nut, is a wellness coach and author with a passionate, unconventional approach to natural health. He joins Tom Rowland to talk about reclaiming manhood, his philosophy on living naturally, and the habits that keep him in remarkable shape at 50.
Kyle Gemas: Pursuing a 15-Foot, 440-Pound Arapaima in the Jungle
Kyle Gemas is an adventurous angler who set out to pursue the arapaima, one of the largest freshwater fish in the world, deep in the jungle. He joins Tom Rowland to talk about chasing a fish that can reach enormous sizes, the remote and demanding conditions of the hunt, and what it takes to tangle with a true freshwater giant.
Tom Rowland | Correct The Mind And The Rest Of Your Life Will Fall Into Place | Tom Rowland Podcast Ep. 15
In this Monday morning solo episode, Tom Rowland shares how daily discipline through the 100-day burpee challenge and Wim Hof breathing creates mental clarity and transforms decision-making. Learn how
The Effects of Sunlight on the Coronavirus
Recorded in April 2020, I talk through the reporting on sunlight and the coronavirus, plus why sun exposure, vitamin D, and outdoor movement matter for immunity, sleep, and mood. A Physical Friday episode.
Chasten Whitfield: Taking Kids Fishing and Starting Now
Chasten Whitfield is a young angler and advocate for getting the next generation outdoors. She joins Tom Rowland to talk about why taking kids fishing matters, how to get them started without overcomplicating it, and why the best time to introduce a child to the water is right now.
Tim Crockett: Rowing 3,000 Miles Alone and Overcoming Depression at Sea
Tim Crockett took on one of the most demanding solo challenges imaginable, rowing roughly 3,000 miles alone across the open ocean. He joins Tom Rowland to talk about the physical and mental toll of being alone at sea, how he faced depression and isolation on the water, and the mindset and discipline that carried him to the finish.
3 Workouts You Can Do in a Small Apartment With No Equipment
I share three no-gym workouts for a small apartment: Gregor Gillespie's 210-burpee ladder, a stairway push up circuit, and Ross Enamait's Magic 50 dumbbell workout. A Physical Friday episode.
Dr. Layne Norton: Optimizing Immune Health and Fighting Misinformation
Dr. Layne Norton holds a PhD in nutritional sciences, is an IFBB pro bodybuilder and former world-record raw powerlifter, and founded BioLayne. He joins Tom Rowland to talk about what genuinely supports immune health, why the fundamentals matter more than gimmicks, and how to think clearly in a world flooded with health and fitness misinformation.
The Trosset Family: World Records and Raising Kids to Be Captains
The Trosset family has built a remarkable fishing life together, chasing world records and raising their children to be capable, confident captains on the water. They join Tom Rowland to talk about what it takes to fish at a high level as a family, how they involve their kids, and the lessons that come from raising young anglers who can run a boat.
13 Burpees, Cold Showers And Overcoming Doubt
Derek DeYoung is a renowned marine artist known for his trout, saltwater, and abstract artwork, currently living in Big Pine Key, Florida.
Dr. Joe Martin: Connection, Family Traditions, and Reconnecting at Home
Dr. Joe Martin is the founder of Real Men Connect and a renowned speaker focused on helping people build meaningful connections. He joins Tom Rowland to talk about how families can turn time at home into a chance to revive traditions teenagers once dismissed, reconnect with the activities that once brought everyone together, and build connection patterns that last.
April Challenge And Gregor Gillespie Quarantine Challenge
Tom Rowland, host of the Tom Rowland Podcast and Saltwater Experience TV show, introduces the April quarantine challenges that combine daily burpees, Wim Hof breathing, and cold showers.
Home Workouts With a Backpack and Six Feet of Space
I share Jelly Legs, a squat and push up ladder you can do in six feet of space with a loaded backpack, plus free home workout resources and the April Wim Hof and burpee challenges. A Physical Friday episode.
Taylor Somerville - XPT Master Coach - Breathing Protocols For Stress Reduction | Tom Rowland Podcast Ep. 264
RFT - Rounds For Time Workouts
I break down the rounds-for-time workout format, how the built-in clock turns a simple circuit into a measurable test, how to pace it, and how to scale it for any athlete. A Physical Friday episode.
Jeff Maggio: Organizing 80 Boats Against Sewage Spills
Captain Jeff Maggio, the LunkerDog, on organizing an 80-boat protest against Fort Lauderdale sewage spills in the New River.
Jason Stemple: Surviving Hurricane Dorian on Green Turtle Cay
Jason Stemple on surviving Hurricane Dorian on Green Turtle Cay and the effort to rebuild the Bahamian community he loves.
Chipper Workouts
I break down the chipper workout format, one long list of exercises you complete in order, why it builds fitness and mental toughness, and how to scale it for any level. A Physical Friday episode.
EP 110
Ron Ryals became paralyzed after complications from open heart surgery at age five. Never knowing any different, his parents helped him do anything he wanted and pushed him forward.
The Pullup Challenge
I launch the Pullup Challenge — 3,000 pullups for the month, roughly 100 a day — and explain why the pullup is a life-saving movement for fishermen and hunters, how I fit 100 a day in with doorway bars and workouts like Cindy and Angie, and why discipline equals freedom. Physical Friday #50.
Jordan Jonas: Arctic Survival and Winning Alone Season 6
Alone Season 6 winner Jordan Jonas on his Arctic run, the moose hunt, the wolverine, the tin-can fish net, and his years in Siberia.
Death By - The Ascending Ladder Workout
I explain the Death By workout format — one rep in minute one, two in minute two, climbing every minute until you cannot finish inside the minute. Self-scaling, easy to score, and brutal in the best way. Physical Friday #49.
Hunter Bland: From Accident to Water Safety Advocate
Former college bass fisherman Hunter Bland on surviving a boating accident and becoming a water safety advocate.
EMOM - Every Minute On The Minute
I explain EMOM — Every Minute On the Minute — one of the simplest, most scalable workout formats there is: set a clock, work at the top of every minute, rest the remainder, and let the format keep you honest. Physical Friday #48.
EP 107
Joe Cubberley is a battery expert who served in the Navy and has extensive knowledge about all types of marine batteries including lead acid, AGM, and lithium.
Motivation From Social Media - @nohlsen @davidgoggins @cameronhanes
I share the three social media accounts that genuinely motivate me to train — @nohlsen, @davidgoggins, and @cameronhanes — and how to curate a feed that pushes you to move instead of scroll. Physical Friday #47.
Top 3 Motivational Books
I share my top three motivational books — the titles I keep returning to when training gets hard or motivation dips — and what each one taught me about discipline, habits, and mindset. Physical Friday #46.
Shaw Grigsby - Mentor, Pro Bass Fisherman, Coach, And All Around Great Guy
Shaw Grigsby is a professional bass fisherman, a founder of Major League Fishing, and the host of One More Cast for 23 seasons. He joins Tom to talk about the origin of MLF, mentorship, luck versus preparation, and his new role as a bass fishing coach.
The Burpee
I break down the burpee, the single most useful zero-equipment movement I know — how to do it, how to scale it, and how to build complete workouts around it anywhere travel takes you. Physical Friday #45.
Interval Challenge - Workout With Zero Equipment
I share the Interval Challenge, one of my favorite zero-equipment workouts: four rounds of a 400-meter run, 12 burpees, 24 pushups, and 36 air squats, all on a stopwatch so you can measure your work capacity. It comes from Ross Enamait, author of Never Gymless. Physical Friday #44.
